“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

Complete as many rounds as possible in 4 mins of:

27/21 Cal Row Or Cal Bikes

27 Burpees

27 Chest-to-bar Pull-ups

Rest 4min.

Complete as many rounds as possible in 4 mins of:

21/15 Cal Row Or Cal Bikes

21 Burpees

21 Toes-to-bars

Rest 4min.

Complete as many rounds as possible in 4 mins of:

15/9 Cal Row Or Cal Bikes

15 Burpees

15 Pull-ups

These 4 minute windows are designed to be fast and furious
With 4 minutes of rest built in, we want to push the work windows hard, moving as much as possible
A good scoring goal to shoot for on each round is:
1st AMRAP: ~1 Round
2nd AMRAP: ~1+ Round
3rd AMRAP: ~1.5 Rounds

The only thing causing athletes to stop during these windows are the gymnastic movements
Choose rep schemes and/or variations that you are capable of completing the work in 1-2 sets when fresh

These are standard burpees requiring chest to floor and full extension at the top of each rep

If you’re short on rowers, stagger athletes on opposite 4-minute windows

Move at a strong pace, but one that allows to keep moving once you get the gymnastics
The goal on these two movements is to move at the fastest pace possible that still allows you to smash the third movement

While we have a short time to work, that doesn’t mean we have to try to complete these unbroken
If you’re confident in doing so, it does get you back on the rower faster
However, quick sets with quick breaks can be just as effective
These quick sets are better than trying to go big and hitting a wall, which causes you to stop moving
The best option is the one that keeps you moving as much as possible

Reduce Reps
Chin Over Bar Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups
Ring Rows

Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Elbows, Chest, Waist

Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows

Here are a few thoughts on how to approach each set:
Set of 27
1 Set: 27
2 Sets: 15-12
3 Sets: 9-9-9
4 Sets: 8-7-6-6
5 Sets: 7-5-5-5-5
Set of 21
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Set of 15
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
**5 Sets: **3-3-3-3-3